Beginners should perform each exercise for 1 to 2 sets of 8 - 12 repetitions (with a relatively easy weight) before moving on to the next exercise in the sequence. As you get stronger, gradually increase the weight used and try performing 3 sets of 10 - 15 repetitions of each exercise.

Remember to consult your doctor before beginning any new exercise program.

Dumbell Bench Press

Muscles Worked - Chest, Shoulders and Arms.

Technique - Lay on a bench, feet on the floor. Hold a dumbell in each hand with your arms at the side of your chest bent at 90 degrees.
Straighten your arms above your chest, touching the weights together at the top.
Slowly lower the dumbells down to your sides.

Tip - Putting your feet up on the bench keeps your back straight and safe during this exercise.

Dumbell Rows

Muscles Worked - Upper Back and Biceps.

Technique - Lean over a bench with one hand and the corresponding knee resting on the bench. With your free arm, grab a dumbell and let it hang by your side. Slowly raise the weight until it is close to the side of your body, hold it there, then slowly lower the weight back down to the starting position. Repeat the set with your opposite arm.

Tip - Keep your elbow close to your body.

Dumbell Curls

Muscles Worked - Biceps (front of upper arm).

Technique - Stand up straight while holding a dumbell in each hand, shoulder-width apart, palms facing in. Keep your elbows at your sides and curl the weights up towards your shoulders, twisting the weights so your palms face back. Slowly lower the dumbells back down until your arms are straight.

Tip - Sitting down during this exercise adds a degree of difficulty.

Dumbell Tricep Extensions

Muscles Worked - Triceps (back of arm).

Technique - Standing up straight, hold a dumbell in either hand close to the back of your neck. Keep your back straight, and raise the weight above your head.
Slowly lower the weight back down. Repeat with the opposite arm on the next set.

Tip - Sitting down during this exercise adds a degree of difficulty.

Dumbell Overhead Press

Muscles Worked - Shoulders and Triceps.

Technique - Sit or stand with a dumbell in each hand in front of your shoulders, palms facing back. Push your arms up twisting the weights so your palms face forward at the top. Slowly return the weights back down to your chest.

Tip - This exercise is easier if performed with arms starting at the side of each shoulder at 90 degrees, palms facing forward.

Addtional Information

We suggest that you keep your workouts easy to begin with and gradually increase the intensity as your technique and confidence improves. If you need additional help, you should consider booking a few sessions with a Personal Trainer or paying a visit to your local Pilates, Yoga or Fitness Centre.

And remember to consult your doctor before beginning any new exercise program.

More Home Workouts

Diet Plans

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